Fight Conditioning Day 1

First day of my fight conditioning, woooo! Adam took it easy on me today thankfully.

100 m Row sprint, 200 m, 300 m, 400 m, and 500 m. In between each rowing sprint I would hit the bag for speed, the length of time it took be to do the previous row.

After that we did repeats of the pro agility mixed with 4 fast combinations on the heavy bag. Did 10 repeats, going on each 30 second mark. Fun wow, ha.

Glad to be back at it, did better than I thought! Can`t wait to see what this crazy asshole has in store next!

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Back at the Met Cons!

Jesus Christ, after some straight up strength work, doing Westside for Skinny Bastards, I’ve started adding back in my metabolic conditioning work.

Today I first did Alchemy’s WOD from Monday:

10 Thrusters @ 95lbs

20 Double Unders

4 rounds

Did that in 4:17. Sucked the damn juice right outa my quads, fuck!

Next up I threw on my gloves and did some intervals on the bag, 30 seconds on, 30 off.

  1. in, 1-2, out
  2. in, 1-2, out
  3. jab + right hook
  4. right straight + left hook
  5. 1-2 1-2 1-2, etc

Rested a few minutes, then did today’s WOD:

10 Hanging Knees to Elbows

10 Sprawls

20 Sit Ups

4 rounds

Abs are fucken ruined! hahaha. Took me around 7:30 with a break early on to tie the dog up further from the entrance haha.

Feels good to be back at the met con work. Tomorrow I start back at my full on MMA conditioning work, going to be twice a week, Tuesdays and Thursdays.

And I think that after another 2 weeks of WS4SB I’m gonna go back to the 531 routine, warming up with gymnastics and agility work, and ending with a short fast met con. Fucken eh!

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Monday Jan 11th

Shit son! Woke up still feeling my flu-like symptoms from Friday. I imagine it stems from the result of eating like fucken garbage the last few weeks. Well no more!

Today set off a 6 week contest here at Alchemy Crossfit. On sunday we held a nutritional seminar, covering 3 different dietary concepts: Zone, Paleo, and Whole foods.  Choosing one, our members will follow it, keeping a nutritional log, and based on body fat percentage and a series of performance tests, we will determine the winner, and they will get a prize! The prize, for interests sake, is cold hard cash! Fucken A!

I am the coach leading the Paleo pack! You can find my journal on the Alchemy forums.

Anyways, so far today I’ve downed some delish, uber healthy Quinoa, a ridiculous concoction of blended greens, some nuts and some fruit. And already my crap has turned a beautiful shade of green! :D I’ve also already noticed that I’m excavating excess water outa me like a water balloon with a leak!  Clearly the lack of dietary sodium makes a big (and fast) difference.

As for this gay fluish thing going on, it’s been bugging me since Friday morning. I’ve been waking up in a sweat, stuffed nose, and with a throat full of some nasty yellow phlegm garnished with a bit of blood. Sexy I know. Yesterday I was feeling a bit better, but today I woke up feeling like a raw anus again.

I chose to bail out of training in Toronto today, last day I’ll take off, don’t really want to be leaking nasty shit outa my face all over everybody else haha. Sleep in a bit after my 6am crossfit class, and felt lazy, so I went to the gym to bust some shit out on my own.

Agility ladder work, followed up by 100 double unders.

Then I busted out my trusty homemade Bulgarian strength training bag, to which I haven’t really used much, but after today, definitely will be making great use of it!

10 Round the world’s (each direction)

10 High pulls

10 Tricep extension (overhead)

10 Swings

5 rounds for time.

My time was embarrassing enough I wish not to share it haha. 17:30, fucken horrible. God damn bag CRUSHED me! That fucker’s a beast! It honestly does feel like wrestling with somebody. Going to do wonders for my functional strength.

And now that I’m all nice and cooled off from writing this blog, I’m going to finish up with some head movement shite, so I don’t get punched in the face so damn much! hahaha

-The Mutant Out!

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